May 7, 2017

RPM 74 Review

Here’s my quarterly RPM review post giving some details and thoughts about the 2017 Q2 release, RPM 74. I’ll start with my general thoughts for the release, and if you’re interested in a track-by-track breakdown, keep on reading.

General Thoughts

RPM 74 is the nineteenth full release of this program that I’ve coached.

As for the music, we have a mix of regulars and new artists. The regulars are Flo Rida, Shapeshifter, Seven Lions, Calvin Harris, Cosmic Gate, DJ Snake, Justin Bieber, and Andy Grammer. Our newcomers are Dizzee Rascal, Biffy Clyro, Eric Lumiére, and ZHU. There are many musical styles in this release, and I can tell the programmers really thought about how to let the music speak for us.

There’s one new education item for this quarter: Born to Move: New Research. From previous releases, we have a few repeated education items: RPM vs SPRINT, and the RPM Science Update. Important: Fellow RPM instructors should review the RPM vs SPRINT section as it mentions the specific terminology and focus for each program. For example, in RPM we don’t say “load” any more, and we don’t think of it as training. It’s a subtle shift, but keeping that in the back of your mind helps you bring the right energy to the class.

The masterclass has four main presenters — Glen Ostergaard (Program Director), Sarah Ostergaard (Head of Training for RPM), Anna Lowery (RPM trainer from Dallas, Texas), and Dee Tjoeng (RPM trainer from New Zealand); there was also one shadow presenter, Kyle Hubbard (RPM instructor from Melbourne, Australia). As for the masterclass itself, it was fairly typical.

Fun side note: Anna Lowery was my trainer for my AIM 2.

For instructors, here’s a video from Les Mills with coaching tips:

See you next time for RPM 75!

Track-by-track Breakdown

Pack Ride

Let Me Love You – DJ Snake feat. Justin Bieber

  • Cadence: 100 rpm (music); 120 rpm (choreography)
  • Genre: tropical house
  • Origins:
  • Released: August 2016
  • Other releases:
    • DJ Snake
      • BODYJAM 70 (Straight Up Hip Hop) – Turn Down for What
      • BODYJAM 80 (Recovery) – Let Me Love You
      • RPM 72 (Outro) – Middle
    • Justin Bieber
      • BODYJAM 56 (Warmup) – Somebody to Love
      • BODYJAM 63 (Recovery) – Boyfriend
      • BODYJAM 64 (D.R.E.A.M Two) – As Long As You Love Me
      • BODYJAM 66 (Warmup) – #thatPOWER
      • BODYJAM 76 (Groovedown) – What Do You Mean?
      • BODYJAM 77 (Tropical Hip Hop) – Sorry
      • BODYJAM 77 (Groovedown) – I’ll Show You
      • BODYJAM 80 (Recovery) – Let Me Love You
      • RPM 72 (Ride Home / Stretch) – What Do You Mean?
  • Thoughts
    • This track is the Recovery track for this quarter’s BODYJAM (80), so it’s interesting to think of this song as a warmup in one program and a recovery for the other.
    • Initially I resisted the Bieber craze, but his latest songs (he only debuted in RPM two releases ago) have been pretty catchy and good songs to move along with.
    • Regarding choreography, I don’t understand coming back to Ride Easy when we’re still at 1/1++ in the last several blocks. What purpose does that serve?
    • I’m not exactly sure what word replaced “hell” in the original lyrics, but I’m wondering why we needed the “clean edit.” There have been plenty of other more offensive lyrics that got through in other tracks/releases. (Even this release’s Pace track has “get you that dress and then undress you.”)
    • Point of difference: riding above the rhythm (1/1++) in the Pack Ride during the work phases
  • Good lyric cues
    • “on the edge of something beautiful”
    • “miles ahead of us”
    • “never let me go, never let me down”
    • “don’t you give up, I won’t give up”
    • “it’s been a hell of a ride” (this lyric would be even better for a Ride Home/Stretch track)

Pace

Zillionaire – Flo Rida

  • Cadence: 129 rpm
  • Genre: pop rap
  • Origins: Flo Rida (Tramar Lacel Dillard) is from Florida
  • Released: July 2016
  • Other releases
    • BODYJAM 47 – In the Ayer (feat. Will.I.Am)
    • BODYJAM 47 – Low (feat. T-Pain) (Travis Barker Remix)
    • BODYJAM 54 – Jump (Jump Smokers Remix)
    • BODYJAM 57 (Afro-Caribbean Street Party) – Turn Around (5, 4, 3, 2, 1)
    • BODYJAM 57 (Afro-Caribbean Street Party) – Turn Around (5, 4, 3, 2, 1) (John De Sohn Remix)
    • RPM 51 (Mixed Terrain) – Turn Around (5, 4, 3, 2, 1)
    • RPM 55 (Mixed Terrain) – Good Feeling
    • RPM 58 (Mixed Terrain) – Let It Roll
    • RPM 69 (Pace) – That’s What I Like
    • RPM 70 (Pack Ride) – I Don’t Like It, I Love It
  • Thoughts
    • The tune is pretty catchy, and it has a standard Flo Rida musical structure.
    • Given the repetitive nature of the track, I wish there were more cycling-related or motivational lyrics I could bring in to vary up the coaching.
    • For the reasons mentioned above, this was probably my least favorite track in this release. The choreography’s about what one would expect from a Pace track, so overall it doesn’t “pop” for me.
    • Point of difference: downhill and uphill surges
  • Good lyric cues
    • “That was perfect”

Hills

Hype – Dizzee Rascal & Calvin Harris

  • Cadence: 64 rpm
  • Genre: rap / future house
  • Origin:
  • Released: June 2016
  • Other releases:
    • Dizzee Rascal
      • BODYJAM 48 (Isolations) – Dance Wiv Me
      • BODYJAM 53 – Holiday (Laidback Luke Remix)
    • Calvin Harris
      • BODYJAM 48 – Dance Wiv Me
      • BODYJAM 60 (Bonus Moombahton) – Feel So Close (Dillon Francis Remix)
      • BODYJAM 63 (Groovedown) – Feel So Close
      • BODYJAM 65 (Isolations) – Iron
      • BODYJAM 65 (Maximal Jam Crazy) – Sweet Nothing (Tiesto Remix)
      • BODYJAM 68 (Konnichiwa Sweden) – Let’s Go (Swanky Tunes & Hard Rock Sofa Remix)
      • BODYJAM 70 (Straight Up House) – Eat Sleep Rave Repeat (Calvin Harris Remix)
      • BODYJAM 73 (Tribal Love) – C.U.B.A.
      • BODYJAM 73 (Tribal Love) – We Found Love (R3hab Remix)
      • BODYJAM 74 (Mash It) – Outside (Hardwell Remix)
      • BODYJAM 75 (Warmup) – Spectrum (Calvin Harris Extended Remix)
      • BODYJAM 76 (Euphoric AF) – How Deep Is Your Love (Calvin Harris & R3hab Remix)
      • BODYJAM 79 (A Downtown Lituation) – This Is What You Came For
      • RPM 65 (Pace) – Summer
  • Thoughts
    • This was may favorite track (musically) in this release; it just makes you want to move! The staccato rap style with triplet rhythm contrasts well with the 4/4 rhythm and buzzy synths of the chorus.
    • I don’t really have much to say about the structure or choreography — four one-minute blocks with not many gear changes — and the uphill surge concept isn’t all that new anymore.
    • Point of difference: uphill surges
  • Good lyric cues
    • “Every time I’m around there’s a hype”
    • “Fully equipped, there is no stopping me I do not quit”
    • “Ready for action I’ve got to be physically fit”
    • “Somehow I still get a kick”

Mixed Terrain

Howl – Willow Tree

  • Cadence: 141 rpm
  • Genre: alternative rock
  • Origin: Biffy Clyro (Simon Neil, James Johnston, Ben Johnston) is a Scottish group; Willow Tree is a cover artist
  • Released: July 2016
  • Other releases: Biffy Clyro is new to RPM and BODYJAM
  • Thoughts
    • I believe it’s been since RPM 65 (House of the Rising Sun – Intervals) that a cover artist was used; this practice was much more common back in the early 2010s.
    • The brief pause between the two sprints not only gives everyone a rest from the fast riding, it also fits well with the music.
    • The quick Standing Attack jumps were a bit of a surprise, as that choreography is used most often in Intervals tracks.
    • Point of difference: four quick Standing Attack jumps after the last sprint of the block
  • Good lyric cues
    • “So I’m gonna howl like an animal”
    • “I am explosive and volatile” (useful during the Standing Attacks)

Intervals

Stars (Radio Edit) – Shapeshifter

  • Cadence: 89 rpm
  • Genre: drum and bass
  • Origin: Shapeshifter (Nick Robinson, Dan Mcgruer, Sam Trevethick, and P digs) is from Christchurch, New Zealand
  • Released: November 2016
  • Other releases
    • RPM 73 (Hills) – In Colour
  • Thoughts
    • Granted it’s probably because Shapeshifter is from New Zealand (where Les Mills International is located), but this band is in heavy rotation for RPM. The Mixed Terrain for RPM 75 is also by this group.
    • The choreography is straightforward for an Intervals track, and the blocks are similar to one another structurally; this presents an excellent opportunity to script cues to break up the repetitive parts.
    • Point of difference: None
  • Good lyric cues
    • “If I never had this heart, I wouldn’t feel this way”
    • “We moving up breathing in, reaching out, taking flight, rolling over fears”

Speed Work

Edge of Life (Extended Remix) – Cosmic Gate and Eric Lumiére

  • Cadence: 132 rpm
  • Genre: uplifting trance
  • Origins:
    • Cosmic Gate (Claus Terhoeven and Stefan Bossems) is from Krefeld, Germany
    • Eric Lumiére is from Santa Monica, California
  • Released: July 2016
  • Other releases
    • Cosmic Gate
      • RPM 67 (Speed Work) – Alone (Extended Mix)
      • RPM 70 (Mountain Climb) – Sparks after the Sunset (Rafael Frost Remix)
    • Eric Lumiére is new to RPM and BODYJAM
  • Thoughts
    • Personally I enjoy Speed Work tracks with that room-filling trance music; you set up the volume, the resistance, and then lose yourself in the sprints.
    • The concept of deliberately staying under the track cadence reminds me of the Mixed Terrain track from RPM 72 (Work This Body).
    • Point of difference: staying at Building Pace for half of the work phase
  • Good lyric cues
    • “’cause all we are is riding on a wave to infinity”
    • “Just let it go and close our eyes, ’cause we’re standing on the edge”

Mountain Climb

The Journey – Seven Lions

  • Cadence: 85 rpm
  • Genre: electro house / dubstep
  • Origins:
    • Seven Lions (Jeff Montalvo) is from Santa Barbara, California
  • Released: March 2016
  • Other releases
    • RPM 59 (Mountain Climb) – I Don’t Deserve You (Seven Lions Remix)
    • RPM 71 (Speed Work) – Cusp
    • RPM 72 (Speed Work) – Falling Away (MitiS Remix)
    • RPM 73 (Intervals) – Summer of the Occult
  • Thoughts
    • This was my favorite track in this release; the Strong Climbing resistance combined with the driving, gritty music pushes me to ride stronger in every block.
    • There are two challenges in the last two blocks: 50 seconds of quick Standing Attacks, and the slow heavy climb. Both challenges lift the heart rate.
    • Every now and then we have a Mountain Climb that ends with a sprint on the saddle, so I enjoyed having that this time.
    • I’ve enjoyed every Seven Lions track we’ve had in RPM, and I hope he continues to be a regular. Last release’s Intervals track was phenomenal.
    • Point of difference: new Strong Climbing resistance
  • Good lyric cues
    • N/A (instrumental)

Ride Home / Stretch

Generationwhy – ZHU

  • Cadence: 108 rpm
  • Genre: electronic pop
  • Origins: ZHU (Steven Zhu) is from the United States
  • Released: July 2016
  • Other releases: ZHU is new to RPM and BODYJAM
  • Thoughts
    • The music has a nice, easy groove to wind down the class.
    • As the Stretch track has been incorporated into the Ride Home track, typically we move through the stretch sequence fairly quickly. I enjoy having a little more time to hold each stretch.
    • Point of difference: we hold the quad and glute stretches for twice a long as usual
  • Good lyric cues
    • “…on the beat, yeah”

Outro

Fresh Eyes – Andy Grammer

  • Cadence: 122 rpm
  • Genre: pop
  • Origins: Andy Grammer is from Los Angeles, California
  • Released: July 2016
  • Other releases: RPM 60 (Ride Home) – Miss Me
  • Thoughts
    • The Outro track themes vary musically from release to release, so it’s always interesting to see what song gets picked.
    • Personally, I would have switched this track with the Ride Home / Stretch track; the style and lyrics seem to fit better to close out the workout.